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Regular Exercises In Our Daily Life !!
This is a common question for all of us – how to be fit & keeping ourselves healthy without illness & medication.
As we all know, food science is the one which can help us here. You can prepare your own balanced diet. Your meal should contain per day all the nutrients in the required amount (may be a bit more/less) & in proper proportion.
Normally a person needs 55-60% carbohydrate + 15-20% protein + 20-30% fat (both visible fat like oil added during cooking, as well as invisible fat eg. some fats that are naturally present in the foods/ingredients consumed by us).
For example: if you are a 60 kg man, then you need 2400 kcal/day energy. Now you can take 330gm carbohydrates like rice/roti + 90 gm protien like fish/egg (animal) or soya/dal/rajmah etc.(plant) + 40ml/gm visible fat (cooking oil) along with 600 mg/d calcium & 17 gm iron as normal diet. Pl note – these figures are calculated per day in terms of raw food before cooking.
And for woman: 55 kg by weight and same age as the man above – 2000 k.cal/d energy is the calorie need, which can include – 275 gm Carbohydrate + 75.gm protein.+ 35.ml/gm visible fat along with little more calcium & iron. Please note that women need more calcium and iron than men.
Apart from diet, Exercise is equally important for the following reasons :
1. Exercise increases HDL cholesterol i.e good cholesterol.
2. Weight management, height & over all growth for boys & girls till 18 years
3. Increase bone density i.e calcium deposition, which is particularly important in older ages.
4. Reduces Blood pressure.
5. Provides energy and good mood, prevents depression.
Please note that, omega-6 fatty acid based oils are essential for all, with regards to daily consumption. As well, Omega -3 fatty acids based oils/fat are also required in a particular proportion. This information is very important for all, especially cardiac patients or patients having chronic gastro-intestinal disorders.
So if one can balance Diet i.e. proper meal plans as well Exercise on daily basis, then one can be fit and healthy, without the need for medications.